Walking for Health!
September 27, 2020You know how to do it. You don’t need any special equipment. You can do it anywhere. It is gentle on the knees and body. What am I talking about? Walking. 2400 years ago Hippocrates said, “walking is a man’s best medicine”. And here in 2020, that statement is so true.
Walking can reduce your risk of heart disease, diabetes, cancer, high blood pressure, cholesterol and obesity. Studies have shown that walking may be just as effective in treating depression as medication. You will sleep better and have less stress and miss fewer days on the job if you just get out there and get moving.
If Americans followed the guidelines put forth in this article, the country could save $100 billion in healthcare costs/ year. That’s how beneficial just a little bit of exercise or simple walking can be.
So how much do you need to walk to make a difference? I like to call it the 30/30 rule. Walk 30 minutes a day for 5 days out of a week to reduce your risk of all those bad actors (i.e., heart disease, diabetes, etc.) by 30 to 40%. That’s only 150 minutes/ week. Make sure there is purpose to your walking and that a sustained effort is maintained. In other words, walking around the house chasing the grand kids does not count.
What happens if you have bad knees or a bad hip? Well you can always walk in a pool. Stand in the shallow end and walk back and forth to take the pressure off of those joints. Or for the more adventurous, put the float vest on and tread water in the pool. Yet, it should be mentioned that walking may actually improve joint pain. Exercise will lubricate joints thus reducing pain, and increasing mobility will actually strengthen muscles around the joints thus decreasing disability.
What happens if you cannot walk without assistance? Well, poles, canes and walkers are clearly acceptable and of course, it is better than the alternative. Assistive devices may also provide balance and confidence, and they may relieve pressure on joints.
The cool thing about walking is that most of us can do it; it does not require any special equipment save for a good pair of shoes or sneakers and there is no training. You can walk in place (in front of the TV). There is everyday walking like walking through the supermarket. There is leisure walking such as a stroll around the neighborhood after dinner. Then there is fitness walking which means that the pace is a little more brisk and with a purpose; here you are walking to get your heart rate and breathing up.
Should you track your steps? Well 10,000 steps/ day is the ideal for good health. 10,000 steps/ day is good for weight loss too. Studies have shown that those individuals who track their steps daily actually are more active by up to 3000 steps/ day.
Remember, when it comes to walking (and exercise) some is better than none. Longer and faster is better. The faster you walk as your age increases also is good. Have a back plan if the weather does not permit you to get outside. Listen to audiobooks or podcasts for those easily bored. Go with your best friend; the dog or spouse will do.
